Our information blog on topics to help you to live, perform and be well.

Avoiding injuries from school backpacks

posted Feb 5, 2015, 1:37 AM by LASP Team   [ updated Feb 5, 2015, 1:42 AM ]

As the 2015 school year begins, many parents and guardians will be purchasing new school uniforms, back packs, shoes and stationary for the year ahead. These new tools that encourage learning development and intellectual growth can also contribute to postural changes that have long term effects on spinal development.

School backpacks play a heavy role in every student’s life and spinal development. Whether it’s walking to school, packing your laptop and textbooks in for the dash to next class, or the repetitive lifting of the bag on and off their young backs.

At Lifestyle and Sports Physiotherapy, it is only too often that our team of qualified Physiotherapists encounter back and neck pain that is a result of poor posture during backpack use.

The Lifestyle and Sports Physiotherapy team has recognized the potential for pain and poor posture from back pack use. To help prevent its effect we have put together some helpful tips to help parents and guardians look after the spinal development of their children. 

  • Backpacks should never weight more than 10% of the body weight of the carrier.
  • Heavy items should be packed as close to your back as possible.
  • Check your time table each day and only carry the books and equipment you need for that particular day. Alternatively if you have a locker make use of it and leave heavy items in the locker when not needed.
  • When standing in line for long periods of time, take your bag off. But remember to pick your bag up with both hands and with bent knees.
  • Firmly tighten side straps to prevent the bag from sagging and use the waist belt for longer trips like walking to school
For more information, download our Lifestyle and Sports Physiotherapy School Backpack brochure below to help your children have a safe and healthy start the school year.  

Sam Brown - 3rd WORLD TITLE!

posted Oct 14, 2014, 7:38 PM by LASP Team   [ updated Oct 21, 2014, 7:25 PM ]

Congratulations to another Lifestyle & Sports Physiotherapy Super Star, Sam Brown, who has just won his 3rd Wakeboarding World Title at just 12 years old. AMAZING Work Sam!

Want to see Sam in action?

Happiness and The Third Space

posted Sep 7, 2014, 8:27 PM by LASP Team

We've been sharing an interesting video about HAPPINESS around the clinic this month. It's about the concept of the 'Third Space' and taking time to Reflect/Relax/Reset before transitioning to your next situation/job/role. If you'd like to know more, you can watch the video below.

Paracetamol does NOT speed recovery in Acute Back Pain. But what does??

posted Jul 28, 2014, 8:16 PM by LASP Team   [ updated Oct 16, 2014, 3:40 AM by Murray Ryan ]

Paracetamol, the pain relief medicine that is universally recommended to treat people with acute low back pain, does not speed recovery or reduce pain for this condition, Australian researchers have found.

Low back pain is the leading cause of disability worldwide. Every back pain treatment guideline in the world currently recommends the use of paracetamol as the first-line back pain analgesic, despite the fact that no previous studies have provided convincing evidence that it is effective in people with low back pain.

“In the world’s first large placebo-controlled trial, we have demonstrated that taking paracetamol does not speed recovery or reduce pain compared to placebo,” said senior author Associate Professor Christine Lin, of The George Institute for Global Health and The University of Sydney. “The effect is the same whether paracetamol is taken regularly or as required.”

“Because low-back pain is the leading cause of disability worldwide, this study shows that improved focus on development of new, effective treatments is warranted.”

Associate Professor Lin said the reasons for paracetamol failing to work for low-back pain are not well understood.

“While we have shown that paracetamol does not speed recovery from acute back pain, there is evidence that paracetamol works to relieve pain for a range of other conditions, such as headaches, some acute musculoskeletal conditions, tooth ache and for pain straight after surgery. Paracetamol is also effective in reducing fever. What this study indicates is that the mechanisms of back pain are likely to be different from other pain conditions, and this is an area that we need to study more.”

What other options are there for acute low back pain?

Associate Professor Lin says it is important to remain as active as possible and avoid bed rest. “An active approach is probably more important than any therapy you may receive. Heat wraps and heat packs are simple methods that you can use to help with your pain.

“If that simple approach does not help you can talk to your pharmacist or doctor about other pain medicines, but you do need to carefully follow their advice as these medicines can have serious side effects.

There is also some evidence that a short course of spinal manual therapy (mobilisation/manipulation) can help control pain.

Nutrition and Soccer

posted Jul 21, 2014, 8:08 PM by LASP Team

Do you play Soccer? Ryan, our Dietitian, has put together some great information about Nutrition for Soccer Training and Game Days. You will find this handout attached below.

If you have any further questions, you can contact Ryan on (02) 4647 3373.

VO2Max Testing at Lifestyle and Sports Physiotherapy

posted Feb 20, 2014, 12:49 AM by LASP Team

Ever wondered what VO2Max Testing is or how it is done?

VO2Max Testing uses science to determine your training thresholds. Get more out of your training sessions and stop guessing at what intensity you should be training. Each test takes less than 15min.

Make an appointment to see one of our Exercise Physiologists for a VO2max test. Call us on (02) 4647 3373.

Thank you to Guy Creber from Macarthur Triathlon Club for the videos.

Brain Training

posted Jan 29, 2014, 2:30 AM by LASP Team

We’ve all heard of physiotherapy to help us manage pain with muscles and joints, to keep fit and healthy, and to get back to doing what we love most. But have you ever considered doing “physiotherapy” or exercises for the brain?

The brain is not a muscle or a joint, but it is extremely responsive to training. If you train your brain to think quick, it will be quick. If you train it to be attentive, it will be attentive. And similarly, if you train your brain to be lazy, it will be lazy. It is essential we train our brains well, so as we age we can maintain our mental health and prevent the wide range of symptoms associated with Alzheimer’s disease, such as dementia, poor memory and poor judgement.

Research over the past 15 years have shown us using our brains to solve puzzles, find solutions to complex problems and engage in activities in society can delay the onset of the symptoms associated with Alzheimer’s disease. These puzzles could be as simple as a maze or as complex as a crossword. A variety of puzzles are also beneficial as they train different parts of the brain, such as Sudoku puzzles for numerical training, crosswords for vocabulary training and “what’s the difference” puzzles for spatial training.

So how do we train our brains to think quick? It is as simple as doing activities quickly, or exposing yourself to an environment where you must think quickly. Examples include negotiating traffic when crossing roads, completing your shopping in a set pre-determined time or completing puzzles within a certain timeframe. Similarly attention and memory games are excellent to build your attention span and memory. And if we don’t do anything, our brains become lazy and unable to respond quickly or attentively when we want it to.

To age well and ensure we remain mentally healthy for as long as we possibly can, spending as little as 30mins a day doing puzzles could be the answer. Also engaging with friends and society in activities outdoors will help keep your brain functioning at its best.

Remember - If we don’t use it, we lose it!

http://puzzle-house.co.uk/maze.jpgAnd here’s a puzzle to get you started on regularly training your brain! Can you get from one opening to the other?

Ref : http://puzzle-house.co.uk/maze.jpg

If you have any further questions about memory and brain training, speak to your GP. To keep your body as young as your mind, consult your local Physiotherapist or contact us at Lifestyle and Sports Physiotherapy on (02) 46473373.

Merry Christmas from the Narellan Physios

posted Dec 5, 2013, 12:39 AM by LASP Team

One in three women who ever had a baby wet themselves (and what you can do about it!)

posted Nov 14, 2013, 8:58 PM by LASP Team

When you are pregnant you get a lot of advice from many people, but something few people talk about are bladder and bowel control problems in pregnancy and after the birth.

Continence Foundation of Australia have put together following video answers the question about why a woman has an increased risk of leaking urine (urinary incontinence) after childbirth. Find out how to prevent this from happening, how to treat the condition and where to get help.

YouTube Video

Physiotherapists CAN help YOU. Please call us on (02) 4647 3373 to arrange an appointment with one of our qualified Physiotherapists.

Paleo Diet - What is it and does it work?

posted Nov 14, 2013, 8:47 PM by LASP Team   [ updated Nov 14, 2013, 8:47 PM ]

"Sometimes, nutrition seems like a war zone with different tribes fighting it out over the best way to eat, with one current skirmish pitting the Paleo-devotees against the Grain Eaters..."
If you haven't heard about the Paleo Diet or would like to know more and whether it works, check out this great blog by the Sports Dieticians Australia: Paleo on the table.
If you would like more tailored advice on your diet and nutrition, make an appointment to see our Dietician. Call us on (02) 4647 3373 to arrange a time.

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